Are you the type of person who only buys groceries for the next meal or two? That’s great for the perfect recipe you discover on YouTube or Food Network that sends you racing to the store for ingredients, but it leaves you in a pinch for an unplanned dinner.

You don’t need to keep your fridge stocked like it’s the farmers market, but a few staples will guarantee healthy, delicious meals at the last minute.

Greek yogurt

Glass jars of yogurt with berries and granola on top

Greek yogurt is an excellent source of probiotics — the good bacteria that help develop a healthy microbiome and better gut health. If you’re new to microbiome health, it’s fascinating stuff, but essentially your gut has its own ecosystem filled with bacteria, both good and bad, that affect your overall health. The probiotics in Greek yogurt help push your microbiome in the right direction.

And make sure you get the plain stuff without any added flavours or sugars. It’s a healthier alternative to sour cream, or you can add a drizzle of honey or some berries (more on those below) for a sweet treat.

Biome booster: IsaBiome™ Probiotics delivers 25 billion colony-forming units (that’s a lot) to help support a healthier microbiome.


Eggs are the ultimate versatile food — you can boil them, scramble them, poach them, and fry them. They’re a staple in so many recipes, packed with nutrients, mostly affordable (organic, pasture-raised will cost more), and friendly for most vegetarians.

One egg is just 75 calories but has 7 grams of protein. Egg yolks do contain a higher amount of cholesterol, but you can stick to the whites if that’s a concern. Keep a dozen of these in your fridge at all times.

Protein punch: Looking for quick protein elsewhere? AMPED™ Tri-Release Protein delivers a 25-gram three-protein blend.


You weren’t going to eat those eggs plain, were you? A good salsa is an absolute must in the fridge, and it’s easy to make your own with fresh ingredients.

Chop up a simple pico de gallo using tomatoes, red onion, cilantro, limes, and some jalapeno if you like spice. Eat it with eggs, lean meats, salads, and just about any other savoury dish for a dash of fresh produce and a whole lot more flavour.


Berries are low in calories and high in antioxidants, nutrients, and fibre. There’s plenty of fruit you could keep in your fridge, and it would all be great, but berries are the absolute best sweet treat to keep on hand. Strawberries, raspberries, blueberries, and blackberries can go right in your yogurt, or they can be blended into your Whole Blend IsaLean™ Shake.

Awesome antioxidants: Add even more to your routine with Cleanse for Life™ and Ionix® Supreme, both packed with adaptogens.

There are plenty of honourable mentions — fresh bell peppers, frozen lean meats, or pickled red onion — but the list above will save you from those unprepared moments when you need a last-minute meal.